Protein Calculator for Kids and Teens (RDA by Age and Weight)
Work out how much protein a baby, child or teenager needs a day from age group and body weight, using the National Academies RDA in g/kg, with per-meal amounts and food examples.
How it works
Protein (g/day) = weight (kg) × RDA (g/kg/day) · 0–6 mo 1.52 (AI), 7–12 mo 1.2, 1–3 y 1.05, 4–8 y 0.95, 9–13 y 0.95, 14–18 y 0.85
The National Academies’ Dietary Reference Intakes (2002/2005) set protein needs per kilogram of body weight because children need extra protein for growth: 1.52 g/kg a day for young babies (an Adequate Intake based on breast milk), 1.2 g/kg at 7–12 months, 1.05 g/kg at 1–3 years, 0.95 g/kg at 4–13 years and 0.85 g/kg for teenagers, against 0.8 g/kg for adults. The Acceptable Macronutrient Distribution Range is 5–20% of calories at 1–3 years and 10–30% from 4 to 18. Most children in high-income countries already eat well above the RDA.
Worked example
A 6-year-old weighing 22 kg is in the 4–8 year group: 22 × 0.95 = 20.9 g/day of protein, about 7 g per meal — for example a cup of milk (8 g), an egg (6 g) and a 30 g piece of cheese (7 g) almost cover it.
Sources: Institute of Medicine (2005) Dietary Reference Intakes for energy, carbohydrate, fiber, fat, fatty acids, cholesterol, protein and amino acids — summary tables · USDA National Agricultural Library — DRI calculator for healthcare professionals
Frequently asked questions
How much protein does a child need a day?
Roughly 13 g a day at 1–3 years, 19 g at 4–8 years, 34 g at 9–13 years, and 46–52 g for teenage girls and boys — or, more precisely, 0.85–1.05 g per kg of body weight depending on age.
Do kids who play sports need more protein?
A little — around 1.0–1.5 g/kg for young athletes in heavy training — and almost always from regular meals. Protein powders are rarely necessary for children and teens.
Can a vegetarian child get enough protein?
Yes, with dairy, eggs, legumes, tofu, nuts and seeds and whole grains spread through the day. Vegan children need careful planning, especially for vitamin B12, iron, zinc, calcium and iodine.
Is too much protein bad for children?
Very high protein intake in infancy, mainly from cow’s milk and high-protein formulas, has been linked to faster weight gain and later obesity. Older children rarely have problems from food protein, but it should not crowd out fruit, vegetables and whole grains.
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This calculator gives general nutrition estimates for education only and is not medical advice. Needs differ with illness, medication, pregnancy and growth — follow your doctor or a registered dietitian, especially for children and anyone with a medical condition.